Athletes Who Experience Fueling Success: Of the athletes who have contacted us to report success (no fuel-related, performance-inhibiting problems and consistent energy levels), the following factors occur with reliable consistency:
* Fluid intake was under 30 fluid ounces/hour.
* Sodium intake was between 300mg and 600mg/hour, with 400mg/hr being the most often reported dose.
* Caloric intake less than 300 cal/hour.
* Moderate simple sugar intake, favoring complex carbs.
* Body weight at finish decreased no more than 2-3%.
Athletes Who Experience Fueling Failure: Athletes who suffered poor performance due to fueling-related problems reported consumption as follows:
* Fluid intake over 30 fluid ounces/hour.
* Caloric intake exceeded 300 cal/hr.
* Consumed primarily simple sugar-based fuels, causing stomach ailments.
* Sodium intake above 600 mg/hour.
* Body weight at finish was hyper-hydrated with weight gain from 1-2%, or dehydrated at over 3% body weight loss.
What you should derive from this data is that while there is no one-size-fits-all fueling formula. When it comes to fueling for endurance performance, less is best.
Still want to know more about Fueling? Check out more here, Proper Caloric Intake During Endurance Exercise
Thanks to Steve Born and Hammer Nutrition for sharing this information!
We are endurance athletes with a mission - To honor the memory of Katie MacDonald, who, with the help of her mother, was instrumental in paving the way of inclusion for children and adults with Down syndrome. Our goal is to increase public awareness that people with Down syndrome can and do learn to read. Our hope is that we will keep Katie's spirit alive in our community by continuing to expand on all that she accomplished through her lifetime.
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